CrossFit Whip

Day: October 19, 2016

Another beautiful fall day. Got to the track at about 12:30. Warmed up with an 800m jog. In the second lap I did a surge at the start of each 400, with increasing distance to prepare a bit for the sprints.

Aerobic Capacity – Speed Endurance

As programmed…

3x

100m Run (target – 0:15)

1:00 Rest

3x

150m Run (0:23)

1:30 Rest

3x

200m Run (0:31)

2:00 Rest

The notes mentioned to take more rest for full recovery if needed. I quickly realized i was going to need more rest to stay on pace. I also changed the rests to be based on resting for the next interval instead of from the previous one, so I did rested 1:00 before 100s, 2:00 before 150s (which included walked the rest of the way to a the 50 meter point at the top of the curve), and 3:00 before 200s. My splits were:

14.0 – 14.6 – 14.9

21.4 – 20.2 – 21.2

30.4 – 31.2 – 30.7

I walked a lap to cool down. I really underestimated how I’d feel after this one. In fact, I was planning to get home and do the first day of the deload week for lifting. No way though.

…and finally the mile race test is up in the 14 set of workouts! Just in time too so I don’t have to pay for another month of programming. Hopefully I can get some decent weather for that test.